The Role of Meditation and Pranayama in Managing Mood Swings and Memory Lapses Among Menopausal Women: A Review

Menopause is a natural biological transition that often brings with it significant physiological, psychological challenges, including mood swings, anxiety, irritability, and memory lapses, hot flashes, night sweats, vaginal dryness, irregular menstruation, sleep disturbances, depletion of bone health, weight gain and a decrease in sexual desire—typically occurring in the late 40s to early 50s, although the exact timing can vary from person to person (Kuruvilla S.E et.al Dec 2023). These symptoms are primarily linked to fluctuating estrogen levels, which impact neurotransmitter balance and cognitive function. Although hormone replacement therapy (HRT) is commonly used to manage menopausal symptoms, it may not be suitable for all women due to potential side effects and contraindications. As a result, there is growing interest in holistic, non-pharmacological approaches such as meditation and pranayama. This paper examines the role of meditation and pranayama—key components of yogic practice—in managing emotional and cognitive disturbances during menopause. Drawing from both ancient yogic texts and modern scientific research, the study explores how these practices influence the autonomic nervous system, lower cortisol levels, and promote neuroplasticity. Specific techniques such as Anuloam-Viloam Pranayama (Alternate Nostril Breathing), Bhramari Pranayama, and mindfulness meditation have shown promise in enhancing mood stability, reducing stress, and improving memory retention.